A Journey 2 Fitness

The FOOD in your kitchen is just as important as the products in your bathroom for giving you radiant-looking skin.

According to Leslie Baumann, a Miami Beach dermatologist, “Good nutrition is a fundamental building block of healthy skin.” The natural ingredients in certain foods help do everything from speed up your skin’s natural process of exfoliation to help protect your skin from UV rays that cause wrinkles and pigmentation. So what is the recipe for complexion perfection you ask? Well it starts with a balanced diet including healthy fats, sufficient protein, lots of vegetables, some fruit and a whole bunch of super foods.

Tomatoes: These little red bundles of yumminess are filled with lycopene, which helps protect your skin against the sun, as well as help clear acne.

Walnuts: The heaps of vitamin E and omega 3 found in these crunchy snacks not only help give you smoother, brighter skin but also help strengthen your hair & bones. And according to the University of Texas Health Science Centre walnuts contain melatonin, resulting in better shut-eye!

Dark chocolate: I can’t imagine life without chocolate and now I don’t have to! Dark chocolate keeps your skin hydrated and protects it from sun damage. One little piece of heaven per day will also keep away those chocolate cravings. Just remember that the dark chocolate you choose should be at least 60% cacao.

Salmon: Salmon is packed with omega-3 fatty acids, which helps moisturize your skin and keep is supple. Have it grilled, baked, with a salad, in your sushi, or just with a side of asparagus… So many options! Yum!

Sweet potatoes: You can call this super food “the age fighter” from now on thanks to the antioxidant beta-carotene it’s filled with.

Spinach: By now you should have replaced your boring lettuce for spinach! The antioxidants and nutrients found in this green veggie are endless… It’s a great source of vitamin B, C and E, potassium, calcium, and the list goes on. Spinach is sure to keep your skin glowing and eyes sparkling!

REGULAR EXERCISE is essential for healthy looking skin. Dermatologist Ellen Marmur, MD, author of Simple Skin Beauty: Every Women’s Guide to a Lifetime of Healthy, Gorgeous Skin says, “We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant.” And I couldn’t agree with her more… By increasing your heart rate you are increasing blood flow, causing oxygen and nutrients to rush to the surface of the skin, giving you that post workout “glow”. Haven’t you ever heard the saying “Ladies don’t sweat, we sparkle.” In addition to providing oxygen and nutrients increased blood flow also helps carry away waste products, including free radicals.

If you really want to notice the benefits of training on your skin you need to be INCREASING YOU HEART RATE at least 3 times per week, although every sweaty sessions helps! It doesn’t matter what makes you sweat, whether it be a dance class, a CrossFit session, a yoga class, a HIIT workout or a run on the beach, all that matters is that you are getting your heart rate up!

Along with eating right and exercising, there are also some HOME REMEDIES you can do to get the glow. Why not treat yourself to a mini facial at home? It will cost you zero and you’ll end up looking and feeling like a princess in under an hour. Here’s a home routine you can follow:

This can be done twice or even three times per week to maintain your skins natural glow and there are so many different ingredients you can add to your scrubs and masks. Get creative with it!

My advice:

Never leave the house without sunscreen! “A broad-spectrum sunscreen is imperative,” says Kirby, who is a spokesperson for skin-care company Neutrogena. You need a minimum SPF factor of 30, especially if your work requires you to be outdoors. But don’t be fooled to thinking that working indoors doesn’t require sun protection too. Go for a broad-spectrum sunscreen, meaning that it protects you from both UVA and UVB rays, and be sure to re-apply every 4-5 hours.

Instead of turning to Botox and fillers, rather fight the signs of aging with retinol. “I can always tell when a woman uses these [retinol]. She’ll have that dewy, fresh-faced look—like she just had a facial,” says Emmy Graber, MD, a dermatologist and assistant professor of dermatology at the Boston University School of Medicine. Retinol, or better known as vitamin A derivatives, have been proven to boost collagen production, reduce fine lines & wrinkles, speed up cell regeneration, unclog pores and brighten skin tone.

Don’t fall for fads. Your focus shouldn’t be the latest trends in skincare but rather on what works and has been tested with proven results. The more natural the product the better. New skincare products are great if you know the ingredients work. Don’t be scared to do some research.

The nutritional value of food has decreased. Fact. Supplements have become essential in order to get all your essential nutrients in.

But why does everyone swear by Whey? And do YOU need it?

First off, let me start by telling you exactly WHAT whey protein is…

Whey protein is considered a complete protein and contains all 9 essential amino acids. It helps improve muscle protein synthesis & promotes the growth of lean tissue mass. Whey is great for many reasons, but if you’re looking to add heaps of muscle in a short amount of time the simple addition of whey to your diet won’t cut it. Let me repeat that now in a different way… And this one is for the ladies: Whey protein will not make you put on weight! Lean muscle? Yes! Curves? Yes! We’re all about the curves!

Not only is whey the king of aiding in lean muscle production, but it also promotes fat loss! Whey protein has been shown to positively impact the hunger hormones in your tummy, control the appetite centre in your brain and also have a helpful impact on blood glucose levels.

To cut it short, whey protein is for anyone looking to build lean muscle mass over time, increase their performance, drop body fat, or just improve overall health & wellness. Seriously? Who wouldn’t want that? I’m double liking this over here!!

WHEN should I be taking whey protein?

So now that we have discovered that whey protein is beneficial to everyone, you now need to know the right time to take the stuff. The most absorbent your body is in any circumstance is after a workout, so naturally this is the best time to take your whey protein to help rebuild and replenish broken down muscle & lost nutrients. You should be consuming your whey no later than 30 minutes after your workout for best absorption. This is the window where your body literally acts like a sponge, absorbing everything you feed it, just like the way body builders will consume their carbs to help with muscle growth.

Another way to enjoy your whey shakes is to have them as a meal replacement, if you’ve run out of time to prepare meals or as a snack in between meals.

What is a GOOD whey protein?

Always check the label! Your whey should be high in protein (anything over 20g), low in sugar & fat (below 3g), and your carbohydrate content should depend on your goals. I always look for a low carb content (less than 6g) because I personally don’t need extra carb intake and I don’t necessarily want to put on extra size/muscle. If you are looking to add size then the carb content should be higher.

In this modern day life we all know how important it is to keep active & healthy, and that may be going for a light jog for some of you, or smashing out a crossfit session, or maybe even going through all your reps & sets in old-school body-building fashion. Whatever activities you do whey protein will benefit you in one way or another. It may just be your way of getting in that extra needed protein when you don’t have time for your oven gloves!

My recommendation: Cellucor Cor-Performance Whey Protein

Go to www.sporter.com to order your Cellucor protein & use my discount code “ST-Cell09” to get 10% off all products on the Sporter website!

Another month, another write up for Femina ME. This month I advise you on how to keep active, fit and healthy during the fasting months of Ramadan. If you live in Dubai you’ll know all about it!

The Holy Month of Ramadan is here, and while this is a special time of religious introspection, it needn’t be a time in which your health & fitness falls away. We know it can get difficult, especially during the peak of summer. Follow these tips to ensure your Ramadan is a healthy one.

Stay active

While I certainly don’t suggest over-exerting yourself, it is important to commit to doing a small amount of moderate exercise daily, preferably just after Suhoor or once you have broken your fast for the day.

Dr. Santosh Kumar Sharma, Medical Director at NMC Hospital, DIP in Dubai recommends taking out at least thirst minutes per day for physical exercise. Your goal during Ramadan should be to maintain your fitness levels. It is very easy to slip into not doing any exercise at all, and then what was the point of all those gruelling hours at the gym when after 4 weeks you would have lost it all? According to Hannah Mich, who has her Bachelor of Science in exercise science, says that it takes about 14 days to start losing your hard-earned fitness gains.

If you are used to heavy weight lifting, I would recommend giving it a rest during the fasting season because your muscles won’t be receiving enough protein and the required nutrition for your muscles to perform at their very best. Lower the weights and at least just maintain your muscle mass. Aim to maintain and not to gain!

Remember that exercising not only increases your fitness levels but also makes a huge difference in your mood and the way you feel. You may find this is what keeps you motivated throughout your fasting month. There is nothing better than a handful of post-workout endorphins!

Don’t skip meals

Never skip meals, especially the Suhoor meal. The extra sleep isn’t worth skipping your most important meal of the day. Start by eating the right foods at the right times. Eating slow-releasing carbs; such as oat meal, brown rice, beans & whole grains; as you wake up will give you lasting energy throughout the day and can help you feel fuller for longer. Eggs, fish & meat are also a great way to begin the day and if you’re still hungry after that turn to fruit. If you don’t have a large appetite early in the morning then dates, nuts and almond milk are recommended.

Dr. Anselma Ferrao, Medical Director at Brightpoint Royal Women’s Hospital in Abu Dhabi, agrees saying “Sahoor should be a wholesome, filling meal, that provides enough energy to see you through the day. Go for high-fibre foods and complex carbohydrates, such as grains and pulses. You body takes longer to break down and absorb these foods, so they will fuel you better during your hours of fasting.”

Not only will the right foods help you feel energised throughout the day, but also sustain even blood sugar levels.

Stay hydrated

This is by far the biggest worry we have during the fasting month and sounds impossible to do during Ramadan.

So how do you keep hydrated? It all comes down to good food and drink choices. Make sure you drink plenty of water between Iftar and Suhoor, and avoid diuretic substances like coffee, tea and soda, as these will leave you feeling dehydrated and tired. Caffeine percolates calcium from your system, which makes you feel less full all the time. Avoid drinking tea at Suhoor, as tea increases salt excretion in your urine, which your body needs during fasting. Rather stick to water and if you are feeling more dehydrated than normal, try adding a slice of cucumber, lime, strawberries or mint to your water, which will add to the taste too.

If you can take in 10 glasses of water (about 1.5 litres) from sunset to sunrise, you should be able to maintain a normal level of hydration.

Remember that the need to stay hydrated is vital to your health!

Dr. C. R. Shetty adds, “Due to reduced amounts of water intake in the month of Ramadan, one may become prone to kidney stones. Ensure that you drink ample water before starting your fast and after breaking it.”

Avoid junk foods

Sugar is the devil, and even more so during Ramadan. Don’t be fooled into thinking that because you are not eating regular meals that you can get away with more sugar. Your body will end up storing the sugar as fat, increase cholesterol levels and make you gain weight. Sugar can cause a number of health problems too, such as indigestion and heartburn, especially on an empty stomach. A rapid rise in your blood sugar level will lead to an excess of insulin being released into the blood. This gobbles up glucose and a few hours later you may begin to feel weak, miserable and extra sluggish. If you’re craving something sweet, dark chocolate is the answer and is known as a ’good mood’ food. It is rich in antioxidants and serotonin, which is the hormone of happiness. Dark chocolate is your ‘healthy sweet’.

Because fasting can often increase gastric acidity levels in the stomach, it is also very important to avoid fried foods, very spicy foods and foods that are high in salt. Too much salt makes your body retain water and can make you feel very bloated and uncomfortable, while spicy foods induce thirst.

Try think “wholesome, organic, fresh foods”. Anything in a can or packet is not going to sustain you.

Get enough sleep

You will no doubt be feeling more lethargic than usual during Ramadan. Try getting into a sleeping routine that works for you-and do this as quickly as possible. Initially it will be a challenge to change your natural sleeping patterns. So why not start before Ramadan? Sleeping after Isha and waking up for tahajjud prayers before Ramadan is a good training exercise to help your body get used to the shift in sleeping patterns, and will also mentally prepare you for the change.

One of the best things you can do during Ramadan to ensure you aren’t neglecting your shut-eye hours is to take power naps during the day. These naps should be between 20-30 minutes, just enough time to boost your energy levels and keep you going for the rest of your fasting hours. If a bed is not in striding distance, closing your eyes for 10-15 minutes in a quiet room is just as beneficial!

Don’t forget your vitamins

Fasting or not, Vitamins should be a part of your daily intake. Unless you are only eating foods from the ground you more than likely won’t be getting in all the essential vitamins and minerals your body needs. The top nutrients to look out for are Vitamins C, B-complex, zinc, E and A. Vitamins C, A, E and zinc are all antioxidants and do wonders for your body. Vitamin B will help control your mood and give you an extra energy boost.

While it’s important to feed your body with vitamins please remember that the time you take your vitamins is very important too. You cannot take your vitamins on an empty stomach as this can cause nausea, diarrhoea and stomach cramps, which is what we are looking to avoid, especially during the fasting month!

According to Jill Corleone, a registered dietician, it is best to take your supplements directly after eating to ease discomfort and limit side effects.

You may want to try vitamins in liquid form for easier digestion. A basic multivitamin that provides 100% of the daily intake is perfect.

Make Ramadan a time of reflection and introspection, a time to focus on inner strength and self-discipline, and an opportunity to break bad habits and start good ones. Let Ramadan bring about changes that will last a lifetime. Be safe and healthy this season – Ramadan Kareem!

I am so grateful to be able to fill up two of the pages of Femina ME (one of Dubai’s hottest selling magazines) for the second time with my tips on how to handle the heat this Summer in Dubai (or anywhere hot really!).

What you eat during the summer months is a very important survival tool. See the write up below for more… Which also includes two fabulously delicious salad recipes! (You’ll never want to eat anything unhealthy after trying these-seriously!)

EAT RIGHT!

Summer is fast approaching & most of us will be dreading the heat & discomfort that summer brings. Fear not, as we’ve put together some helpful tips on how to survive, and even enjoy, the summer months!

Eat smaller meals more regularly

Research suggests that our bodies don’t need as much food in summer months and if you think about this logically it makes sense… The heavier the meal, the more energy the body needs to digest it, making us feel more lethargic. If you want to feel more energetic despite the scorching heat, eat fewer lighter meals at regular intervals.

I am a huge fan of salads and when better to eat them than in summer! Having spoken to a great number of women in the UAE, most find salads boring, but in actual fact there are so many different options for a tasty salad. You just need to use your imagination.

Find two of my favourite salad recipes below:

Apple, Cranberry & Walnut Salad:

Ingredients:

6 cups baby spinach

1 red apple

1 green apple

1 cup walnuts, roughly chopped

⅓ cup crumbled feta cheese

⅓ cup dried cranberries

Salad dressing:

1 cup apple juice

4 tablespoons apple cider vinegar (or white vinegar in a pinch)

2 tablespoons honey

½ teaspoon salt

¼ teaspoon black pepper

¼ cup coconut oil

Instructions:

Toss all the ingredients together

Mix salad dressing ingredients together & throw over when ready to serve

Add grilled chicken pieces to this salad for a kick of protein

It will serve about 2-4 people as a main meal

Strawberry Broccoli Salad:

Ingredients:

1 head broccoli, stems removed & chopped (about 2-3 cups of florets)

2-3 cups strawberries, hulled & quartered

1/3 cup crumbled feta cheese

1/2 cup red onion, diced

1 avocado

Salad dressing:

1/3 cup Greek yoghurt

1/4 cup mayo

2 tablespoons lime juice

1 teaspoon honey

Instructions:

Toss all the ingredients together

Mix salad dressing ingredients together & throw over when ready to serve

Add grilled chicken pieces to this salad for a kick of protein

It will serve about 2-4 people as a main meal

Some of my other favourite ways to make salads a bit more interesting is playing around with the protein you add to it, from salmon to tuna to chicken to beef, there are endless possibilities!

Spice it up

Although it may sound counter intuitive, research has shown that eating spicy foods increases circulation, causing the body to perspire, helping to keep the body temperature down. It’s as simple as that.

Berry boost

The simple (and delicious) solution for summer health problems such as dehydration, skin sensitivities and vitamin and mineral deficiencies is in fact berries! They’ll not only help your body look it’s best, but you’ll feel it too! According to Keri Glassman, MS, RD, CDN & president of Nutritious Life “berries increase blood flow to skin and decrease sensitivity to light, which improves skin’s appearance, structure and texture.”

Berries are full of antioxidants and are packed with vitamins and minerals such as iron, phosphorous, calcium, magnesium, zinc, vitamin K, vitamin C and B6. These little balls of goodness are serious super foods so eat up!

Just add corn

Nothing says summer like fresh sweet corn. Did you know that two antioxidants found in corn, namely lutein and zeaxanthin, in fact act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays? It’s true. The same antioxidants may also help lower your risk of developing age-related macular degeneration, which is the leading cause of blindness in people ages 60 and above.

Cut down on the alcohol

Because Ramadan is bang in the middle of summer it gives us an even bigger reason to lay low. One drink per day is said to be good for you and I can whole-heartedly agree, however binge drinking is something you want to stay away from this summer. Along with making you feel like you’ve been hit by a buss, binge drinking negatively affects your brain, lungs, liver & heart to name a few. It is by far the worst way to put your body in a dehydrated state. A hangover in the summer months will affect you more than any other time of year so let’s start replacing the G&T with some lemon infused water. Yum! And you’ll feel so much better for it!

Asparagus? Absolutely!

Toss in a salad, add to an omelette, or pile onto toast with a poached egg. Asparagus is one vegetable with serious health benefits that will not only keep your hydration levels up but also act as a multi-purpose accessory to many meals during the summer months.

What’s better is that this fine veggie takes only 4 minutes to cook, and can be served either cold or hot.

Replace your electrolytes

For all the sweaty gym bunnies out there, this point is specifically for you, especially if you still enjoy training outdoors over the summer.

Fluid replacement is essential to avoid progressive dehydration and water isn’t the only thing that is lost during perspiration. Electrolytes such as sodium, potassium and chloride are also lost in sweat and it is equally important to replace these. According to Shawn H. Dolan, Ph.D, R.D., C.S.S.D., “drinking plain water after high-intensity or long-duration exercise is not always effective for rehydration.”

Make sure to grab a coconut water or sports drink next time you sweat. Your body will love you for it.

Never go anywhere without your water bottle

This may seem obvious, but is often overlooked.

First off, staying hydrated could help you avoid overeating. According to Keri Peterson, M.D., a physician at Lenox Hill Hospital in New York City & a medical advisor “A lot of people confuse thirst for hunger,” says Peterson. “So they’ll tend to eat rather than drink water.” “If you’re craving a midday snack and want to make sure your pangs are caused by hunger, not hydration, have a glass of water first. Then see if you’re still hungry 30 minutes later”, says Peterson. This way you won’t only be keeping hydrated, but also using water as a way of complementing weight loss.

In Cameron Diaz’s book, The Body Book, (which I highly recommend you read) she reveals the easiest health trick ever: waking up in the morning & drinking a bottle of water first thing. “Once I drink the water, I feel it immediately,’ she writes. “I go from being a wilted plant to one that has been rejuvenated by the rain.” I can so relate to this! If you start your morning feeling hydrated chances are, as long as you are sipping on your water bottle for the rest of the day, that you’ll keep up your hydrated state all day long!

How much water is enough you ask? Because fluid losses are accentuated in warmer climates, our water intake should naturally increase in the summer months & is also dependant on how much exercise you are doing.

I found a great way to calculate exactly how much water you should be drinking on a daily basis with this water calculator: http://www.bodybuilding.com/fun/water_calculator.htm

Generally, if you want to know wether you are drinking enough water, the key is in your pee (quite literally). Your urine should be a pale yellow colour.

Water doesn’t have to be boring either. Add some cut up strawberries and mint, or another favourite of mine is lemon & ginger.

In conclusion, your water bottle should be your new best accessory over the next few months.

I was overjoyed when Femina ME (a hot selling established magazine in the UAE) asked me to write an article for them sharing my views on the most common heath issues relating to men.

This one is for the guys (and the wives, girlfriends & partners)… Take notes!

THE MALE MALADY

Ask any guy and he’ll tell you that men are the stronger sex. His reasoning is obvious. Men, generally, are bigger, muscly & way more rugged than us dainty female fairies. They can run faster, lift more, and throw things farther. Lets face it… Men rule on the playing field.

But in medical terms… Well now that’s a whole different ball game. When it comes to health, men are the weaker sex.

Aside from the obvious physical differences between men & women, there are more differences than most people realize taking place inside our bodies, which affect our emotions, our actions and our health & wellness in general.

The health differences between males and females begin in the womb and continues to differ for the rest of our lives.

When it comes to health, males are definitely lacking in that department, but why? I don’t believe there is a single answer. Instead, the gap depends on a complex mix of biological, social, and behavioral factors. I believe that if men start taking control of their day-to-day general health issues they will start leading a happier, healthier life.

Although our men can sometimes push our buttons, we know we still love them to bits & I couldn’t think of anything worse than loosing my life partner. If he can’t do it by himself, I believe us as women have to step in (because we’re just so darn good at it, aren’t we?) and let’s nib these issues in the butt before it’s too late for our Tarzans!

Here are 4 of the most common heath issues relating to men, the symptoms to look out for & how to address the health issue at hand:

Stress

The number 1 killer and the core to most other health related issues!

You can’t see it, you can’t hear it, you can’t taste it but you sure as hell can feel it!

This is by far one of the most underrated, unnoticed and undiagnosed life threatening health issues, which in turn always leads to other health problems.

Our men are scared of being vulnerable because in their eyes vulnerability equals femininity. Femininity equals unmanliness. Unmanliness equals the end of the world. Men have trouble admitting, even to themselves, that they are stressed, and that’s exactly why we need to be there letting them know that it’s okay not to be a ninja warrior 100% of the time!

Symptoms to look out for:

Insomnia

Irritability

Lack of motivation

Lack of concentration or inability to complete tasks

Feeling tired

Recurring headaches

More frequent alcohol intake or binge drinking

Elevated blood pressure

Chest pain

Digestive problems

Depression

The suicide rate for men is about 4 times higher than it is for women, and is becoming increasingly common as stress levels increase. Scary hu?

Of course all men (and women) have their ups & downs but if the feelings of hopelessness & despair go beyond that & start affecting their work, family life & the ability to enjoy life, your partner might be suffering from depression.

Symptoms to look out for:

Reckless behaviour

Angry outbursts

Create conflicts

Back pain

Headaches

Insomnia

Use of alcohol, smoking & sex to self-medicate

Heart Disease

It’s one of the leading health risks facing men today and according to studies more than one of three men has heart disease. When we’re stressed, feeling down & are lacking sleep we are 90% more likely to eat badly, smoke more, increase our alcohol intake & skip our daily workout. All of these factors put together will over time eventually turn into something a lot more serious than we think… It’s the perfect recipe for heart disease.

It’s anything but sweet, affecting over 90% of the 13-million+ men with diabetes. Usually beginning silently, blood sugar levels increase over time & act like a poison on blood vessels & nerves. Unlike people who suffer from type 1 diabetes, people with type 2 diabetes produce insulin, however the insulin being produced is either not enough or non-recognisable to the body.

Anyone can get type 2 diabetes although it’s common ground stands with men who are overweight, people who suffer with high cholesterol & high blood pressure.

Symptoms to look out for:

Increased thirst

Increased hunger (especially after eating)

Dry mouth

Nausea

Frequent urination

Fatigue

Weight loss

Blurred vision

After looking at the 4 health issues at hand, you would have probably noticed that all of them are caused by, or are influenced by point number 1: STRESS.

As mentioned before, stress is inevitable but it’s the way we deal with it that’s important! Wether it’s you or your partner that’s suffering, I’ve put together some stress fighting tools to help you both deal with stress & help prevent the nasty health issues relating to it…

It’s all about perspective

Shift your mindset! There are many ways to shift the way you see something. Psychologists call it “cognitive reframing”. For example, instead of thinking about a deadline as stressful, rather see it as a challenge you have set yourself & plan out exactly how & when you are going to execute it. Open yourself to more possibilities & try see the light in every situation.

Nutrition, nutrition, nutrition

I can’t exaggerate the importance of a good diet enough! Food is your fuel and without the right fuel your engine can’t run at it’s full potential. Cut out sugars & processed foods. Eat more greens. Eat more lean proteins. Eat your eggs & a warm bowl of oats for breakfast. You probably already know all of this. Now go do it!

Run

…or jump, or swim, or cycle. Whatever your preferred form of exercise, make sure you get active! Become the person you aspire to be at the gym. Not only will you be combating stress, but you’ll be burning calories & having fun doing it. Set aside an hour per day to just focus on yourself & your exercise. You’ll notice a difference in your stress levels from your very first drop of sweat!

Magnesium for the win

Adding magnesium tablets to your daily intake of vitamins is a very good idea when having to deal with stress on a daily basis. It helps lower the levels of cortisol in the body, which is the primary hormone released during a stressful situation, and the one linked to the most health concerns.

Breathe!

Next time you feel the stress coming over you like a wave, stop what you’re doing & breathe those full, deep belly-filling breaths (the one’s they make you do in yoga class). Simple, deep breathing will increase oxygen flow to your body & brain, unclutter your busy mind, and bring a calming sensation to help you regain control of any situation. Men will love this one, especially if you breathe through it together. Couples who breathe together stay together 🙂

I constantly see people taking part in my classes who have been stuck on the same weight for months, and not because they can’t go heavier but because they choose not to. The benefit of this? Zero! I’m all about technique and if your technique and form isn’t 100% then the weights are staying just as they are… But it’s a whole different story if your technique is A-Okay! Lifting heavier doesn’t only increase your metabolism but also burns way more calories. The more pressure your body is under the harder it has to work to recover.

Morning training:

Lots of people I’ve spoken to say they can’t train in the morning because they don’t have as much energy and feel they can’t lift as heavy… Really? You’ve just had 8 hours sleep and you’re saying you don’t have energy??

In my opinion it’s a mind game. You would rather sleep in the extra hour than lift weights… I get it! Really I do! But in saying that your body is a beautiful thing & is able to adapt, learn & deal with what ever you throw at it.

It won’t take you more than about 2 weeks to adapt to morning training and then it’s already become a habit.

In saying that, you don’t necessarily need to do a weight session in the am, it’s more about just moving and getting your heart rate up so why not start your day with a little 2-5km run? Doing this 2 or 3 times per week will make a huge difference in the way you feel & will more than likely help get you into your skinny jeans in no time!

A few benefits of increasing your heart rate in the morning:

-Early morning workouts increases your endorphin levels earlier so for the rest of the day you will more than likely keep the smile on your face

-Keeps your metabolism on high the whole day so you’ll be burning calories all day long

-No need to stress about getting to the gym later on. Less stress = happier you

-Training will always make you want to eat right and this will get you in that healthy mindset from the get-go.

Wake up with coffee

The first thing I do when I open my eyes in the morning is find my way to the kitchen & put the kettle on. There’s nothing better than the smell of freshly brewed coffee in the morning! And good news for me… It’s actually good for you! Research shows that coffee boosts your metabolism, improves energy levels and can even drastically improve physical performance… Coffee before your early morning weights session then? (Thumbs up emoticon inserted here!)

Eat enough

Many people think that by cutting calories and eating less they will loose weight. They’re right. Of course you will loose weight if you are consuming less than you are burning, but it’s definitely not the most effective way to go about weight loss, especially if you’re hoping to keep the weight off. Rather than skipping meals, increase the number of meals eaten and start eating more of the right foods! Proteins, veggies, carbs, good fats… Our bodies need them all!

Spice up your meals

Adding chillies, jalapenos, hot peppers and even cayenne pepper to your meals is a great way to temporarily stimulate your body to release more stress hormone, which in turn speeds up your metabolism and increases your ability to burn more calories. Start saying YES to hot food!

Pile on the protein

Research shows that consuming a large amount of protein can boost your metabolism and cause you to burn an extra 150 to 200 calories a day. Make sure that about 30% of your daily calorie intake comes from lean protein such as fish, chicken, lean beef, eggs, greek yoghurt, cottage cheese, legumes and whey protein.

I hope these tips help you on your journey to fitness! If you have any questions or concerns please email me and I will be more than happy to get back to you.

Remember that it’s about making small changes to your lifestyle and diet that will make the biggest difference in keeping you motivated, driven & a little step closer to reaching your goals!

I teamed up with a gorgeous woman-inspired digital platform called “She Connects” to bring you a 20 minute full body HIIT workout, which you can do in the gym OR in the comfort of your own home. It requires nothing but your own body weight! No barbells, no weights, no machines, no fuss…

It’s specifically designed for those of you who only have a limited amount of time in a day, but don’t want to miss a workout.

Before you get started, I wanted to share with you some of the benefits of a HIIT workout so you can understand exactly WHY you would want to give it a try…

HIIT: High Intensity Interval Training

It’s effective

Whether you want to squeeze in a workout before work, in your lunch break, after work, whilst baby is napping, or to get in shape for a fast approaching event… the answer is HIIT! It’s proven that a 20minute HIIT is way more beneficial for fat loss than an hour on the treadmill! Goodbye treadmills, hello flat tummies!

Say goodbye to fat!

Not only do you burn loads of calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into overdrive, meaning you’ll be burning calories & fat up to 24 hours AFTER training! Heeehaaaa!

Metabolism Boost

HIIT stimulates production of your human growth hormone (HGH) by up to 450% during the 24 hours after your workout. HGH is not only responsible for increased caloric burn but it also slows down the aging process, making you younger both inside & out!

You can do it anywhere with no equipment needed

Bonus! This means that you have no excuses! Find fun places to exercise like in a park, at the beach, or even in your living area at home with the dogs!

It’s fun!

My favourite way to incorporate a HIIT workout into my fitness routine is once a week. After a week of heavy weight training, a HIIT workout is awesome and I always catch myself looking forward to a quick, effective workout! It’s the best way to mix up your training, especially because there are so many different ways & places to do it. Grab your girl friends and do this one together… There’s nothing better than doing a workout with your besties!

ENJOY!!

Full Body HIIT Workout:

1 min Mountain Climbers

20 second rest

1 min Speed Squats

20 sec rest

1 min Push Ups

20 sec rest

1 min Burpees

20 sec rest

1 min Alternating Toe Touches

20 sec rest

Do each exercise one after the other with 20 seconds rest in between each exercise & each set.

Do 4 complete sets/rounds.

Eg. 1min mountain climbers followed by 1min speed squats, etc… Until you have completed 1 round. You will then start back at exercise 1 for round 2, then round 3, then 4.

See the video below for the full demo:

Let me know what you think in the comments below. I would love to hear your feedback! If there are any other workouts you would like me to do please feel free to ask!

It’s that time again… The time to leave a year behind you, no matter if it was good, bad or average. The time for a chance to start over & have a fresh year ahead of you to grow, experience & make new memories… It’s the time to set new goals & strive to fill even bigger dreams.

We’ve all set New Years resolutions before & may have stuck to them for a few weeks & then sooner than later we loose momentum & land up exactly where we started. Cringe!

2016 is your year & I want to not only help you set achievable goals but I want to help you stick to them so I thought I would share a few things with you that help me stay motivated & on track all year through!

Know what you want

You need to have a clear picture of exactly what it is you want to achieve. Whether it be fitness related or not… The more detailed the better! This leads me to my second point…

Write down your goals

Every 1st of January you’ll catch me sitting with a pen in hand & an open diary carefully writing down my new years goals & aspirations. You won’t believe the change it’s made every year I’ve done this. I don’t know what it is about writing your goals down but it definitely works for me… Maybe it’s because I can always refer back to them (which I would suggest making a habit of doing on the 1st of every month thereafter).

We always have so many thoughts & dreams running through our heads but by actually writing them down will make you feel like you are committed to them.

Prepare & be organized

The resolutions are now made & set in stone & that’s fab, but there also needs to be some planning that follows… Get your eating & training programs ready, prepare your meals in advance, work out your schedule & plan to make the time to work towards your goals. Make yourself a weekly schedule & stick to it! Eventually it will start to become second nature & a way of life & this is exactly what you want especially if your goal is a long term one.

Find & follow people who motivate you

There’s nothing wrong with reaching out to other people for some motivation. You may need someone to look up to to get you started or it might be to keep you motivated during the months that follow. Whatever the reason, social media is a great way to do this! Find someone who you aspire towards & that you can relate to. Find people to follow with a similar body type & close to what you are working towards. It’s so important to follow people with good, natural energy! Remember that you don’t want to become someone else-they are only there for motivation so that you can become the best version of YOU!

Expect that it’s not going to be easy & that making big changes in your life will require hard work & sacrifices, but I can promise you one thing-it will all be worth it! Things are going to get tough & the road will be a bumpy one. The important thing is not let those things deter you from the bigger picture. The good news is that if you are consistent you will never have to go back to where you started ever again. Once you know what it feels like you won’t want to stop. Trust the process and stick at it. You can do this!

If you are making some big changes this year, then make sure to follow my fitness journey where I will hopefully give you the daily motivation you need!

I constantly get asked how I train my abs and the first thing that I always say is that a good diet plan is key! I’m sure you have heard the saying before that “abs are made in the kitchen” and it’s popular for a reason… It’s true!

But of course, along with the perfect eating plan, you have to have a training program that implements weight loss and burning fat.

I only train abs once per week. I alternate between these two workouts to keep it interesting. If you find your abs start getting used to the workouts then switch it up. Even by switching the order you do the exercises could make a difference & give your body the kick it needs!

I hope these help in getting you your well deserved shredded mid section! Enjoy! And remember that no amount of exercise can out weigh a bad diet! Commit to clean eating & the results will follow!

Wouldn’t it be nice to have a fitness membership that you have complete control over?

Wouldn’t it be nice to not have to choose what activity you have to commit to for a 12 month period?

Wouldn’t it be nice to be able to join a CrossFit box for one month, specialized yoga facility the next and then do stand up paddle boarding the month after that, all under one membership?

Wouldn’t it be nice to be able to change your facility depending on where you are in the world?

Nice… I think it would be more than nice. It would be AWESOME!

When Cliff (founder of Core Direction) spoke to me about the idea the first thing I asked was how nobody had thought about this before? It is exactly what the fitness industry needs! I completely fell in love with the concept and I’m sure you will too…

Here it is explained…

What is Core Direction?

It’s the Amazon, Uber & Air BnB of Fitness.

Core Direction connects fitness facilities around the world through an online platform and app in order to give their members a fitness membership with flexibility & choice.

Having officially launched in Dubai, UAE on November 3rd 2015, there are already over 30 fabulous facilities on board, which means 30 different ways to get fit!

Not only are they giving their members everything they could possibly want in a membership, but Core Direction is also giving the smaller, more personal fitness facilities the chance to grow, thrive & become bigger & better than they could have ever done as a stand alone facility.

They offer both corporate & individual memberships so we are all welcome!

Search facilities near you or any facilities you would be interested in joining.

Once you have purchased a ‘Base membership’, you get 10 days to trial all the facilities you want (How fab?!).

After 10 days, you need to choose the facility you would like to attend for the next 30 days… If the facility is on the ‘base membership’ level you are pretty much ready to go! If the facility you want to attend is on any other level (levels vary from 1-10 depending on the activity offered), you will be asked to UPGRADE by paying in a little extra depending on what level the facility is. For example: generally speaking a CrossFit box or Yoga Studio is more specialized than lets say a classic gym facility, so therefore it will naturally cost more. The upgrade is all done on the application and you will be guided through the process so it’s all super easy to do.

Once you have selected your facility, you will be signed up to that specific facility for the next month (30 days) and can enter as many times as your little heart desires. (One of the best features of Core Direction!) – Unlimited access into your favorite facility = winning! Hello hot body!

After your purchase you will also receive 10 free passes, which you can use to go to any other facility affiliated with Core Direction within the 12 months. You can even share the passes with friends!

On top of all of that greatness, you will also get discount off a number of different food & beverage, health & wellness, retail, nutrition & supplementation partners!

And the BEST part about it is that they’re running an app launch promotion in the UAE from now until Dec 31 where you get 37% off your base membership, which means a 1500aed discount!! Whoop whoop! It’s time to get FIT people and no better way to do it than with Core Direction!

If it’s not in your city yet… I’m sure the wait won’t be too long! Hang in there until then.